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Change bedding to get best sleep

Hoovering the mattress and changing the pillows frequently can help individuals sleep better, according to the British Snoring & Sleep Apnoea Association.

Director Mrs Marianne J Davey explained that many people suffer allergies to their bedding, particularly to house dust mites and feathers, so it might be worthwhile investing in some anti-allergy bedding to keep night-time disturbances to a minimum.

She also advised those looking for sleeping tips to help them rest better at night to stick to a routine.

"Good sleep hygiene is more important than the actual bed and bedding, so follow a few simple rules so that you can get a good night's sleep. Keep the bedroom warm but not hot, go to bed at the same time every night, don’t eat, drink alcohol or smoke for at least four hours before bed, use the bedroom for sleep and sex only - no TVs, radio or any other distractions. If there is external noise that keeps you awake, try some ear plugs," she advised.

Sleeping well and following a good diet are part of healthy living, which could help individuals feel better inside and look glowing on the outside.

Research recently published in the European Respiratory Journal found that a Mediterranean-style diet combined with 30 minutes of moderate exercise each day can improve people's sleep.

The researchers studied the sleeping patterns of 40 obese people suffering from sleep apnoea, half of who were put on a Mediterranean diet, and found this group had a lower number of sleep disturbances during the REM stage.

Mrs Davey said the findings look promising as they could help people having problems with getting enough sleep.

"The Mediterranean diet clearly shows that they eat far less red meat and refined cereals - which are high in fat content - but eat more in the way of fresh fruit and vegetables. This plus the exercise would help enormously to reducing weight and therefore to reduce the symptoms of sleep apnoea," she added.

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